CrossFit Republic – CrossFit

Athletes, two months into this challenge and you all have been absolutely crushing it. Even with this heat, attendance levels have been incredibly stable and we’ve even seen an influx of new members! If you see a face you don’t recognize, please introduce yourself. You probably remember how intimidating it was to walk into this place despite how many times people told you that it was the friendliest community in the area.

We will do our second drawing of the check-in challenge once all attendances are in at the end of the day tomorrow and then we’ll have one more month to get to that 60 check-in goal!

Keep it up and great work!

Proud of you all!

Daily Strength W.O.D. – 32 Minutes (3 Rounds for weight)

0 – 8 Minute: 4 Sets of 12 – 16 Alternating Double Dumbbell Bench Press (R/L=2) (6 – 8 Each Arm) Score both dumbbells of last set.

8 – 16 Minutes: 4 Sets of 12 – 15 Double Dumbbell Tate Press. Score both dumbbells of last set.

16 – 24 Minutes: 4 Sets of 12 – 15 Double Dumbbell Zottman Curls. Score both dumbbells of last set.

24 – 32 Minutes: 4 Sets of 1:00 Front Elbow Plank. Modify by reducing amount of time spent in the plank.

Athletes today is a chest, arms, and core day.

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Endurance W.O.D. – 32 Minutes (Time)

500-400-300-200-100-Meter Row

– Rest :30 between efforts

Rest 3:00 and then directly into…

500-400-300-200-100-Meter Ski

– Rest :30 between efforts

Rest 3:00 and then directly into…

30/24 – 25/19 – 20/16 – 15/12 – 10/8 Calorie Bike

– Rest :30 between efforts

Score is total time this takes.

Consider bringing distances down for scaling or instead just doing the last three amounts of each set for example:

300-200-100-Meter Row

– Rest :30 between efforts

Rest 3:00 and then directly into…

300-200-100-Meter Ski

– Rest :30 between efforts

Rest 3:00 and then directly into…

20/16 – 15/12 – 10/8 Calorie Bike

– Rest :30 between efforts